Soy sauce made from soy (tamari) vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Soy sauce made from soy (tamari) is higher in more vitamins & minerals
Calories (kcal)
Soy sauce 60
Beans 237
Protein (g)
Soy sauce 10.5
Beans 3.80
Carbs (g)
Soy sauce 5.57
Beans 55.0
Fat (g)
Soy sauce 0.100
Beans 0.030
Fiber (g)
Soy sauce 0.800
Beans —
Quick answers
Which has more protein?
Soy sauce made from soy (tamari) — 10.5g vs 3.80g per 100g.
Which has fewer calories?
Soy sauce made from soy (tamari) — 60 vs 237 kcal per 100g.
Which is more nutrient-dense?
Soy sauce made from soy (tamari) scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Soy sauce made from soy (tamari) | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 60 kcal | 237 kcal | -75% |
| Macronutrients | |||
| Water | 66.0 g | 40.6 g | +63% |
| Protein | 10.5 g | 3.80 g | +177% |
| Total lipid (fat) | 0.100 g | 0.030 g | +233% |
| Carbohydrate, by difference | 5.57 g | 55.0 g | -90% |
| Fiber, total dietary | 0.800 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.011 g | 0.011 g | = |
| Fatty acids, total monounsaturated | 0.017 g | 0.003 g | +467% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.059 mg | 0.101 mg | -42% |
| Riboflavin (Vitamin B2) | 0.152 mg | 0.056 mg | +171% |
| Niacin (Vitamin B3) | 3.95 mg | 0.631 mg | +526% |
| Pantothenic acid (Vitamin B5) | 0.376 mg | 0.378 mg | -1% |
| Vitamin B-6 — Pyridoxine | 0.200 mg | 0.084 mg | +138% |
| Biotin (Vitamin B7) | 18.0 ug | 107 ug | -83% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 38.4 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 20.0 mg | 22.0 mg | -9% |
| Iron, Fe | 2.38 mg | 1.13 mg | +111% |
| Magnesium, Mg | 40.0 mg | 31.0 mg | +29% |
| Phosphorus, P | 130 mg | 74.0 mg | +76% |
| Potassium, K | 212 mg | 119 mg | +78% |
| Sodium, Na | 5586 mg | 218 mg | +2462% |
| Zinc, Zn | 0.430 mg | 1.56 mg | -72% |
| Copper, Cu | 0.135 mg | 0.265 mg | -49% |
| Manganese, Mn | 0.499 mg | 0.504 mg | -1% |
| Selenium, Se | 0.800 ug | 3.20 ug | -75% |
| Other Nutrients | |||
| Energy | 251 kj | 992 kj | -75% |
| Ash | 17.8 g | 0.580 g | +2972% |
| Total Sugars | 1.70 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 18.0 ug | 107 ug | -83% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 18.0 ug | 107 ug | -83% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 5.00 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.008 g | — | |
| SFA 18:0 (Stearic acid) | 0.003 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.017 g | 0.003 g | +467% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.044 g | 0.006 g | +633% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.039 g | 0.006 g | +550% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.005 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.181 g | 0.036 g | +403% |
| Threonine (EAA) | 0.407 g | 0.129 g | +216% |
| Isoleucine (EAA, BCAA) | 0.487 g | 0.151 g | +223% |
| Leucine (EAA, BCAA) | 0.735 g | 0.319 g | +130% |
| Lysine (EAA) | 0.731 g | 0.286 g | +156% |
| Methionine (EAA) | 0.167 g | 0.040 g | +317% |
| Cystine (conditionally essential) | 0.107 g | 0.035 g | +206% |
| Phenylalanine (EAA) | 0.534 g | 0.201 g | +166% |
| Tyrosine (conditionally essential) | 0.342 g | 0.113 g | +203% |
| Valine (EAA, BCAA) | 0.524 g | 0.196 g | +167% |
| Arginine (conditionally essential) | 0.405 g | 0.246 g | +65% |
| Histidine (EAA) | 0.215 g | 0.100 g | +115% |
| Alanine | 0.536 g | 0.222 g | +141% |
| Aspartic acid | 0.882 g | 0.451 g | +96% |
| Glutamic acid | 2.41 g | 0.593 g | +307% |
| Glycine (conditionally essential) | 0.435 g | 0.145 g | +200% |
| Proline (conditionally essential) | 0.806 g | 0.167 g | +383% |
| Serine | 0.483 g | 0.187 g | +158% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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